Frozen kale, cooked, fat added vs Creamed spinach
In short
For the same 100 calories you eat 152 g of frozen kale, cooked, fat added or 111 g of creamed spinach. Most of those in creamed spinach come from fat.
More in frozen kale, cooked, fat added: vitamin K, calcium (3.4×), vitamin C, vitamin E and 2 more. More in creamed spinach: sodium (2.4×), saturated fat (3×), magnesium (2×), vitamin A and cholesterol (5.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 g fat
111 g · 2.7 g protein · 6.8 g carbs (0.84 g sugars) · 6.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin K514% vs 316%
616 µg vs 379 µg
- Sodiumlimit9% vs 22%
206 mg vs 500 mg
- Saturated fatlimit6% vs 18%
1.2 g vs 3.7 g
- Calcium17% vs 5%
221 mg vs 64.4 mg
- Vitamin C29% vs 19%
26.1 mg vs 16.8 mg
- Magnesium9% vs 18%
36.4 mg vs 74.4 mg
- Vitamin E20% vs 12%
2.9 mg vs 1.8 mg
- Folate24% vs 17%
95.5 µg vs 66.7 µg
- Fiber12% vs 5%
3.3 g vs 1.3 g
- Vitamin A26% vs 32%
232 µg vs 286 µg
- Cholesterollimit1% vs 6%
3 mg vs 17.8 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.3 g · 2.7 g9%·5%
- Total fat5.6 g · 6.8 g7%·9%
- Carbohydrates7.8 g · 6.8 g3%·2%
- Potassium212 mg · 378 mg5%·8%
- Iron1.2 mg · 0.84 mg7%·5%
- Phosphorus62.1 mg · 43.3 mg5%·3%
- Zinc0.39 mg · 0.37 mg4%·3%
- Copper0.098 mg · 0.066 mg11%·7%
- Selenium1.5 µg · 0.67 µg3%·1%
- Vitamin D0 µg · 0.33 µg0%·2%
- Thiamin (B1)0.092 mg · 0.059 mg8%·5%
- Riboflavin (B2)0.21 mg · 0.18 mg16%·14%
- Niacin (B3)0.67 mg · 0.39 mg4%·2%
- Vitamin B60.12 mg · 0.16 mg7%·10%
- Vitamin B120 µg · 0 µg0%·0%
- Choline1.1 mg · 18 mg<1%·3%
From USDA FoodData Central: Frozen kale, cooked, fat added (Survey (FNDDS) 2709604), Creamed spinach (Survey (FNDDS) 2709628). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.